Next to the popular treadmills and the busy elliptical machines, just steps away from the weight machines at most gyms, there's usually a large pile of ropes.

Battle ropes usually come in pairs. They're each about 50 feet long, and they're a lot thicker than a jump-rope. While battle ropes may seem intimidating, they actually provide a great cardio and strength workout due to their versatility.

Most gyms have a set of battle ropes — but if you have the space, you can buy a set of your own at performbetter.com starting at around $120 each. If you're pressed for space, you can link a 50-foot rope around something secure like a pole or wall anchor, and just use the single rope.

Daryl Conant, owner of the Fitness Nut House, a wellness center in Maine and creator of several fitness DVDs and books including "Buff Daddy," created a workout that will get you familiar with battle ropes quickly.

Aim for 30 seconds per drill to work every muscle in your arms and core. Click here for the photo gallery.